Tag: Splash Pad

The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..

Warmup
10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.

Thang
Ran around the long block by the Treen center..
Returned to the corridor for some rounds of coupon work..
The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.

Round 1
Overhead press (coupon)
Lunge walk down sprint back.
Round 2
Curls
Bear crawl up and down

Mosey around the Trace.

Round 3
Chest press (coupon)
Carioca down and back bunny hop up the steps.
Round 4
Tricep extension (coupon)
Back pedal down sprint back 5 calf raises every 5th step.

Mosey around the Trace.

Round 5
Coupon swings
Mosey down and bunny hop back up the steps.
Round 6
Coupon crunch
Snake through the columns.

Finished with ETKs f/j..

Count, announce, COT

Appreciate the post Pelican and Russo, until the next Gloom 👍🏼👊🏼✌🏼!!!

+2

66 or so this morning for the reopening of the Splashpad. One of those days where YHC could just tell the fog would continue: humid, still, overcast after a rain. But a beautiful day nonetheless for I’m thankful for many things, like the ability to move my body, nachos, football, our Veterans, and a day off because of it, and this little F3 thing that seems to be catching on, among others.

Warmup (all 10x IC)
– Toe touches
– Arm circles
– Torso twists
– Seal jacks
– Grass grabbers

Thang
Mosey to lake and back, each block a different mode of transportation:

Mosey
Side shuffle
Back pedal
Skip
Sprint

We stopped at each stop sign (according to the rules of the road) for 10 merkins, 10 squats, 10 Peter Parkers (2 is 1).

At the lake: Tabata (40 seconds on, 20 seconds off)

– Freak nastys
– BSSs
– Urkins
– Step ups
– Buzz saw
– SSHs
– Mountain climbers
– Crunchy frogs
– Penguins
– Cherry pickers

Back to base, where COT, NOR, Announcments, and Prayer closed us out. A good time was had by all.
SYITG

+2

Barely below 70 degrees this morning, with an eye toward early next week temperatures that should be lower. I hadn’t given much thought to a plan, so Pelican and I shared the Q and just did “stuff”. Mostly talked, but we moved around some too.

Warmup
All 10x IC:
– Arm circles
– Imperial walkers
– Seal jacks
– Self love
– Toe touches
– Cherry pickers
– Torso twists

Thang

Mosey down to the lakefront to catch a good view of the supermoon.

At the seawall:
20 freak nastys
20 durkins
20 step ups
20 urkins
20 IC BSSs
10 IC freak nastys
20 durkins

Over to Rips, where it was 5 rounds of 20 calf raises, followed by the trip up and down the stairs.

On our mosey back, we stopped at each block for 10 merkins, added 20 squats on the second block, 30 crunches on the third, and 40 plank jacks on the last.

COT, NOR, and Prayer, in that order. Reminder if you’re reading this that tomorrow is the F3 Northshore Monster Mash ™ at 6:30. Join us for bad Halloween puns (like how it will be a frighteningly good time), themed music (yes, Ozzy and Alice Cooper are on the playlist), and more fun. But no candy.

SYITG

+3

65 degrees this morning, so warmer than earlier this week, but overall not so bad. Is it too much to ask to be below 60 for October? Oh right, south LA, where the humidity flows like the mighty Mississippi! At least until saltwater intrusion became a thing.

Warmup – 10x IC
SSHs
Toe touches
Torso twists
Cherry pickers
Grass grabbers
Self love

Thang
Same as Granny’s earlier this week, with the Walls of Jericho (7 count of seven exercises 7 times around the Trailhead, stopping at benches, stairs, stage, garbage cans, path, etc.), with a couple modifications thrown in.

– Freak Nastys
– BSSs
– Suicide squats
– Merkins
– Monkey humpers
– Donkey kicks
– Calf raises

Mary – all 10x IC
Crunches, Hello Dolly’s Crunchy frogs, American hammers, Gas pumps

COT, Name-o-Rama, and prayer wrapped us up. Good chatter today involving the Saints and lowered expectations, the inverted yield curve, Hawaii, and insurance. We again came close to solving the world’s problems, but we’ll make that our goal next week.

+3

YHC is a huge horror movie fan. Although each persons definition of what defines horror is different, for me, it probably includes excessive heat, running, burpees, and pull-ups. It definitely includes the smell of month-old Jose sweat in a jar splashing Zoolander.

Fortunately none of those things were present this morning. Generally cooler 67 degrees, the “running” looked more like a slow mosey to continue the mumblechatter, and I wouldn’t plan a beatdown with pull-ups if my life depended on it. I like my left shoulder too much to have it scream in pain for a week. As a result, Friday the 13th was not so scary and we made it to the end alive.

Warmup – all IC, 10x
– SSHs
– Cherry pickers
– Toe touches
– Arm circles
– Imperial walkers

Thang

Mosey to the bridge off Jackson Ave., stopping every block or so for 10 merkins, 20 SMCs, and finally 30 plankjacks.

Once we reached the bridge, it was cross the bridge in varying fashion doing 7s, donkey kicks and kid n plays.

Crossing the bridge, we did:
– Mosey (2x)
– Lunges
– Side shuffles
– Carioca
– Backpedal

Mosey back to start, where it was a short Mary of 20 IC crunches and crunchy frogs, just in time for The COT, Name-o-Rama, and prayer to close us out.

Excellent conversation today as always. Thanks for reading.

SYITG

+2

Thank you Notes for doing most of the heavy lifting.

Warmup (all 10x IC)
– Self love
– Toe touches
– High knees
– Torso twists
– Grass grabbers
– Imperial walkers
– Cherry pickers

75 degrees to start today, as the Pad welcomed back its favorite 2 sons.

Thang

Mosey to the lake and back, stopping at each block for some exercises, and to catch my breath after giving blood yesterday. Exercises included:

– 10 merkins
– 10 kid n plays ( a new one YHC came up with, where it’s a backward lunge followed by a high knee extension to the front)
– 10 big boy sit-ups (crunches on the way back to save some tailbone)

At the lake:
– Freak nastys (10x)
– Urkins (10x)
– BSSs (5x each leg)
– Durkins (10x)

Over to Rip’s where it was 2 minutes of calf raises followed by 2 minutes of steps.

Back at home base, COT, NOR, Announcements, and prayer, in that order.

Good mumble again today, with a reminder that tomorrow is IPC at the lakefront and in all likelihood, I’ll have a non IPC beatdown planned.

SYITG

+2

Even though there were two of us present this morning, YHC has determined that it was a coincidence, so there just happened to be two solo posts on this fine morning. Anything to make Jose right in his prognostication. 84 to start, as it seems the early morning temps are offering no relief, with no end in sight. I miss the 20 degree weather; that will never change.

Warmup
All 10x – 15x IC:
– Self love
– Toe touches
– Cherry pickers
– Arm circles
– Good mornings
– High knees

Thang

Walls of Jericho (7 count of seven exercises 7 times around the Treen Center)

– Hallelujah squats
– Apollo Ohnos
– Peter Parkers (2 is 1)
– Shoulder tap plank jacks
– Monkey humpers
– Imperial squat walkers
– Crunchy Frogs

Mary
15x of flutter kicks, LBCs, hello Dollie’s as we went around the Treen Center one more time.

Mosey back to home, where COT, Name-o-Rama, and prayer wrapped us up. Good chatter today and of course a good sweat.

YHC has Q at the lakefront tomorrow (at least the early part until Bushwacker can join us), so join us.

SYITG

+4

We couldn’t even dip down into the 70s to start, as hot and humid weather in the low 80s greeted us this morning.

Warmup (all 10x)
– Seal jacks
– Self love
– Toe touches
– Cherry pickers
– Hillbillies
– Butt kicks

Thang

Because we’re followers of the original Northshore Friday Funky Fun Fest ™, the A1C, Batman and Robin (YHC and Pelican) also completed the deck of death at the Pad. Rep count and exercise were based on suit and number. Deck was split into four groups below.

Between groups we moved among the various subsections of the Pad like the columns, bus stop, stage, etc.

Hearts – freak nastys
Diamonds – step ups
Spades – durkins
Clubs – box jumps

Hearts – shoulder tap plank jacks
Diamonds – lunges (2 is 1)
Spades – Monkey humpers
Clubs – Big boy sit-ups

Hearts – ballerina squats
Diamonds – SMCs
Spades – imperial squat walkers
Clubs – Star jumps

Hearts – leg raises
Diamonds – V ups
Spades – Gas pumps
Clubs – Crunchy frogs

COT, Name-o-Rama, and prayer closed us out. Reminder that Zoolander turns 54 or so around this time, so his birthday Q is tomorrow. Meanwhile, way up North, a week from today is the A1C’s third birthday. A third year anniversary is generally commensurate with a….ahem…and I am not making this up, gift of leather. Do with that what you will, Jose, just remember the goal is to make it to a 4th anniversary.

SYITG

+1